Announcements
Registration for the 2019 Open is live! More info: http://crossfithelix.com/programs/crossfit-greeley/intramural-open/
CrossFit Helix – CrossFit
Warm-up
Warm-up (No Measure)
GROUP WARMUP (0:00 – 12:00)
1 Minute
PVC Straight Legs Swings (30 Right / 30 Left)
Straight Leg Walkouts
40 Seconds
Lateral Hops Over PVC Pipe
Active Spidermans
20 Seconds
Forward and Back Hops Over PVC
Air Squats
Modified Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Deadlifts
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MOBILITY (12:00 – 15:00)
PVC Pass Throughs: 45 Seconds
—–
PVC Lat Stretch: 45 Seconds Each Side
—–
PVC Overhead Squats: 45 Seconds
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MOVEMENT PREP (15:00 – 35:00)
DOUBLE UNDERS:
Establish Wrist Position
20 Seconds Easy Single Unders
20 Seconds Higher Single Unders
20 Seconds Double Under Practice
~Movement Substitutions~
Reduce Reps
40 Single Unders
30 Seconds Double Under Practice
—–
BAR MUSCLE-UPS:
10 Scap Pull-ups
5 Kip Swings
5 Lat Press Downs
3 Press-Kick-Pops
1 Bar Muscle-up
~Movement Substitutions~
Reduce Reps
Jumping Bar Muscle-ups
10 Pull-ups
—–
POWER SNATCHES:
5 Snatch Grip Deadlifts
5 Snatch High Pulls
.
3 High Hang Power Snatches
3 Hang Power Snatches
3 Power Snatches
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REHEARSAL (35:00 – 40:00)
1 Round
10 Double Unders
2 Power Snatches
10 Double Unders
2 Bar Muscle-ups
WOD
Dubble Bubble (AMRAP – Rounds and Reps)
AMRAP 15:
25 Double Unders
5 Power Snatches (135/95)
25 Double Unders
5 Bar Muscle-ups
